Bellhouse Crossfit – CrossFit Power Clean (3 Sets: 8 Power Cleans * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Breaking News (Time) 5 Rounds: 30 Double Unders 10 Unbroken Power Cleans* Directly Into…. 5 Rounds: 30 Double Unders 10 Burpees [Every Power Clean Break]: 10 Second Penalty Barbell: (115/85) Time Cap: 18 Minutes SCORE: Time AGE GROUP 13-15, 55+ : (95/65) Mod 1) 20 double unders (95/65) Mod 2) 30 single unders (75/55) Mod 3) (135/95) 10 bar-facing burpees Warm Up General Flow 0:30 Easy Jump Rope 0:30 Alternating Worlds Greatest Stretch 0:30 Scorpions 0:30 Upward Dog Press Ups 0:30 Inchworms 0:30 Supermans 0:20 High Jump Single Unders 0:20 Backwards Jump Rope 0:20 Single-Single double 0:20 Double Unders Accessory Work Posterior Pump 4 Supersets For Quality: 20 Banded Russian Kettlebell Swings 1 Minute Wall Sit – Rest 2-3 Minutes Between Sets
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